While breastfeeding, your body is working hard to feed your baby. Often, new moms worry about whether they are making enough milk or if the foods they're eating will affect the quality of their breastmilk. It's important to remember that what you eat isn't as crucial to your milk supply as how often you feed your baby. It's also important to keep hydrated.

The best food to help produce breast milk is a well-rounded diet of fruits, vegetables, grains, protein and healthy fats. However, some foods may be more beneficial than others, depending on your individual needs. Certain foods and beverages are considered galactagogues, which means they encourage milk production. These include apricots, fennel seeds, oatmeal, salmon and sesame seeds. However, these foods shouldn't be relied on solely for milk production as they haven't been proven to increase breastmilk in scientific research.

Women who are breastfeeding tend to be hungrier and thirstier than normal, so having snacks and beverages within reach is a good idea. Aim for a total of about 100 ounces of fluid a day from both foods and drinks. This includes water, juice, tea and unsweetened non-caffeinated sodas or coffee.

Yogurt is a great choice for breastfeeding mothers because it's high in protein and calcium. In addition, yogurt contains probiotics which are good for the mother and infant. You can choose plain, whole-grain or low-fat yogurt.

Another food to include in your diet is flaxseeds. They are a good source of omega-3 fatty acids, which are necessary for infant brain development. You can eat them on their own or add them to smoothies.

Nuts are a good source of fats and protein. They're also a great source of iron, which is essential for nursing moms. A small handful of nuts a day is a great way to get more nutrients into your diet. Make sure the nuts you eat are raw rather than roasted or salted.
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Old wives' tales about certain herbs, such as parsley, peppermint and sage, drying up your milk, aren't true. However, if your breastmilk has a strong taste or smell, you might want to avoid these foods.